Keto meal plan for lunch

Updated on Nov 22, 2024

Revitalize your midday meals with the keto meal plan for lunch, offering a selection of low-carb, high-fat dishes that are quick to prepare yet immensely satisfying. The plan includes diverse recipes to keep your keto journey interesting and enjoyable.

Targeted at providing energy without the post-lunch fatigue, this plan is a perfect fit for active lifestyles. It's about transforming your lunchtime into a keto highlight of the day.

Meal plan overview

Welcome to the dynamic world of ""Keto Meal Plan for Lunch"", where quick, keto-friendly meals redefine your midday eating. This guide is filled with lunch options that are not only easy to make but also incredibly rewarding to eat.

Whether you're at home or on the go, these lunch ideas cater to your busy schedule while keeping you nourished and in ketosis. Dive into a variety of lunchtime recipes that promise flavor, nutrition, and keto-compliance.

Keto meal plan for lunch exemplary product

Foods to eat

Salads: Leafy greens, avocado, cherry tomatoes, and grilled chicken.
Keto Wraps: Lettuce wraps with turkey, cheese, and mayo.
Cauliflower Rice Bowl: Cauliflower rice with veggies and your choice of protein.
Grilled Salmon: Served with a side of sautéed spinach and lemon butter.
Zucchini Noodles: Tossed with pesto, cherry tomatoes, and grilled shrimp.
Keto-Friendly Soup: Broccoli and cheese soup or a creamy chicken soup.
Cobb Salad: Avocado, bacon, eggs, chicken, and blue cheese on a bed of greens.
Caprese Salad: Fresh mozzarella, tomatoes, and basil drizzled with olive oil.

✅Tip

Utilize leftovers creatively, turning last night's dinner into today's keto-friendly lunch wraps or salads.

Foods not to eat

High-Carb Wraps or Bread: Avoid traditional wraps or bread in your lunch options.
Sugary Salad Dressings: Opt for keto-friendly dressings without added sugars.
Sweetened Beverages: Choose water, herbal tea, or unsweetened options instead.
High-Carb Vegetables: Be mindful of starchy vegetables in your lunch choices.
Processed Meats with Fillers: Choose fresh, unprocessed meats for lunch.
Highly Processed Oils: Opt for natural fats in cooking.
Sugary Snacks: Avoid high-carb and sugary snacks during lunch.

Join 20M+ smart shoppers worldwide

Main benefits

The Keto Meal Plan for Lunch provides a variety of nutritious and satisfying options for midday meals through a ketogenic approach. This plan emphasizes a mix of proteins, healthy fats, and low-carb vegetables to create balanced and flavorful lunches.

The flexibility of the plan allows for customization based on dietary preferences and nutritional needs, supporting individuals in maintaining energy levels and promoting overall well-being throughout the day.

Recommended nutrient breakdown

Protein: 18%

Fat: 70%

Carbs: 8%

Fiber: 2%

Other: 2%

How to budget on this meal plan

Chicken breast, romaine lettuce, and Parmesan cheese are key ingredients that can be bought in bulk. Keto-friendly Caesar dressing, avocado, and tuna are often cheaper when purchased in larger quantities. Mixed greens, lemon, and bacon can be more cost-effective when bought in bulk. Tomato, mayonnaise, and low-carb tortillas are also more affordable in larger sizes.

Download the grocery list for FREE

Add and remove items
Sort items by store aisles
Share the list with your partner

Extra tips

For a keto-friendly lunch, try these satisfying, low-carb snacks:

Avocado and egg salad
Cheese-stuffed bell peppers
Almond flour mini pizzas
Chicken lettuce wraps
Salmon and cream cheese roll-ups
Zucchini chips
Olives and feta cheese

For a keto lunch, hydrating with water or infused water is essential. Unsweetened almond milk is a great option for a nutrient boost. Herbal teas can provide a soothing effect, while black coffee offers an energy kick without carbs. Bone broth, rich in nutrients, can also be a warming choice.

Preparing a keto lunch focuses on low-carb, high-fat foods that sustain energy through the day. Opt for a salad with leafy greens, avocados, nuts, and a protein like grilled chicken or salmon, dressed with olive oil. Alternatively, wraps using low-carb tortillas filled with cheese, meats, and veggies offer a satisfying midday meal. This ensures you're getting a good mix of proteins, healthy fats, and fiber without the carbs.

Meal plan suggestion

Day 1

Lunch:Grilled chicken Caesar salad with romaine, Parmesan cheese, and keto-friendly Caesar dressing
Calories🔥: 400
Fat💧: 30g
Carbs🌾: 6g
Protein🥩: 30g

Day 2

Lunch:Avocado tuna salad with mixed greens, diced avocado, tuna, and a squeeze of lemon
Calories🔥: 350
Fat💧: 25g
Carbs🌾: 8g
Protein🥩: 25g

Day 3

Lunch:Keto BLT wrap with lettuce, bacon, tomato, and mayo in a low-carb tortilla
Calories🔥: 400
Fat💧: 35g
Carbs🌾: 5g
Protein🥩: 20g

Day 4

Lunch:Zucchini noodle pesto pasta with grilled chicken and cherry tomatoes
Calories🔥: 450
Fat💧: 34g
Carbs🌾: 8g
Protein🥩: 30g

Day 5

Lunch:Cobb salad with hard-boiled eggs, avocado, bacon, blue cheese, and ranch dressing
Calories🔥: 500
Fat💧: 42g
Carbs🌾: 6g
Protein🥩: 30g

Day 6

Lunch:Beef and vegetable stir-fry with broccoli, bell peppers, and a keto-friendly soy sauce glaze
Calories🔥: 400
Fat💧: 30g
Carbs🌾: 10g
Protein🥩: 25g

Day 7

Lunch:Greek salad with grilled chicken, feta cheese, olives, cucumbers, and a Greek vinaigrette
Calories🔥: 350
Fat💧: 25g
Carbs🌾: 8g
Protein🥩: 25g

These values are approximate and can vary slightly based on specific portion sizes and preparation methods.

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

Other meal plans

7-day Meal Plan For Mediterranean Diet

Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!

7-day Meal Plan For Weight Loss

Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a weight loss meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!

7-day Meal Plan For Diabetics

Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!